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Reading food labels for a healthy diet

The type and amount of nutrition information found on food labels can sometimes be confusing or difficult to understand. We all lead busy lives and we don’t have time to spend in the supermarket trying to ‘translate’ what it all means. One of the main aims of Food Standards Australia New Zealand is to ensure there is adequate information relating to food to allow you to make informed choices so that you can use the label to help select healthier foods and plan nutritious meals for you and your family.

People’s nutritional requirements vary depending on age and sex, level of physical activity and whether women may be pregnant or breastfeeding. For expert nutritional advice for you or your family you should see an accredited practising dietitian (see the useful contacts section at the end of this book) or consult your family doctor.

Health professionals usually recommend the following guidelines for healthy eating for adults:

1. Enjoy a wide variety of nutritious foods

• Eat plenty of vegetables (including legumes) and fruits.
• Eat plenty of cereals (including breads, rice, pasta, noodles), preferably wholegrain.
• Include lean meat, fish, poultry and / or alternatives such as legumes and nuts.
• Include milks, yoghurts, cheeses and/or alternatives. Low fat varieties should be chosen where possible.
• Drink plenty of water.

2. Take care to:

• Limit saturated and trans fat intake and moderate total fat intake.
• Choose foods low in salt.
• Limit your alcohol intake if you choose to drink.
• Consume only moderate amounts of sugars and foods containing added sugars.

3. Prevent weight gain by being physically active and eating according to your energy needs.

4. Care for your food – prepare and store it safely.

5. Encourage and support breastfeeding.

There is more information in the Australian Guide to Healthy Eating at http://www.health.gov.au/internet/wcms/publishing.nsf/Content/health-pubhlth-strateg-food-guide-materials.htm and the New Zealand Ministry of Health Food and Nutrition Guidelines at New Zealand Ministry of Health Food and Nutrition Guidelines http://www.healthed.govt.nz/